How to Get Defined Biceps

By
Beth Rifkin
Updated June 13, 2019

Reviewed by
Aubrey Bailey

About the Reviewer:

Aubrey Bailey

Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Dr. Bailey is also an Anatomy and Physiology professor. She is a former American College of Sports Medicine certified personal trainer and currently works as a Level 1 CrossFit coach.

About the Author:

Beth Rifkin

Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis" and others. She holds a Bachelor of Business Administration from Temple University.

The biceps brachii are one of the most viewed muscle groups on the body and are therefore often utilized as a symbol of strength. Located on the front of the upper arm, the two-headed muscle group — consisting of a long head and a short head — serves to flex your elbow, such as in a pulling motion and rotates your forearm into a palm-up position, called supination.

Bicep curls are a great bicep exercise.
(Image: ljubaphoto/E+/GettyImages)

Sports activities such as gymnastics, tennis, baseball and rock climbing rely on strong biceps to execute movements proficiently. Performing curls with resistance can help you to build and achieve biceps definition in both heads of this muscle group.

Curls for Biceps Definition

Warm up with at least 10 minutes of cardio activity, such as jumping rope, cycling or jogging. Perform one to two 10-repetition sets of rows, using light resistance, to activate your biceps and prepare them for more strenuous activity. Choose a weight for standing barbell biceps curls that allows you to perform between eight and 12 repetitions with proper form.

HOW TO DO IT: Take hold of the barbell with an underhand grip, hands shoulder-width apart. Stand with your feet hip-width apart and slightly bend the knees. Contract your abdominal muscles and slide the shoulder blades down your back. Elongate your spine. Rest the barbell in front of your thighs and bring your elbows in close to your torso.

Curl the barbell up to your shoulders while keeping your upper arms and elbows sedentary. Move the weight with your biceps rather than using momentum. Hold the contraction for one count and then lower the barbell back to starting position. Complete three sets of eight to 12 repetitions.

Try Hammer Curls

Train one arm a time with hammer curls. Choose a dumbbell weight that allows you to do eight to 12 repetitions before becoming fatigued.

HOW TO DO IT: Hold a dumbbell in each hand with palms facing in toward your body. Hold your elbows in close to your torso. Stand tall, with your feet separated by hip width. Slightly bend your knees. Pull your abdominal muscles in toward your lower back and relax your shoulder blades down your upper back.

Curl the right hand toward your shoulder. Hold the contraction at the top of the curl for one count and then lower the right hand back to starting position. Repeat with the left hand, bringing the dumbbell up to your left shoulder. Continue alternating between the right and left side until you complete eight to 12 repetitions on both sides. Perform three sets.

Stretch It Out

Stretch your biceps after your training session to release the muscles and help with repair. Stand next to a wall with your right arm behind you at shoulder height. Place the arm against the wall — palm side in. Rotate your torso toward the left until you feel a stretch in the right bicep. Hold the stretch for 30 seconds and then release. Repeat three times on each arm.